150921

2015 Caffein & Kilos CFRV Team!

Pre-Wod:
12 min AMRAP:
30 Dubz
4 Pull-Up
5 Burpee Box Jump Over
6 Alt Lateral Lunge
7 KB Swing
8 Mountain Climbers
90 Sec.: Hip Flexion, or Overhead Position Mobility

5-Step Horse Stance:
1 min: Frog Stretch
1 min: Frog Rocks
30 Sec. Straight Right Leg frog Rocks
30 Sec. Straight left Leg
1 min: 5-Step Horse Stance

Workout of the day for Monday, September 21st, 2015:

A.
10 min Build to a heavy Front Squat

B.
“Forever Fran” + 4 minutes
4 minutes to complete:
3 Rounds:
15 Thruster 100/65-lb
15 Chest-2-Bar Pull-Ups

*If you complete 3 rounds in 4 minutes you are awarded with 4 more minutes to complete an additional 3 rounds. Continue until you do not complete an additional 3 rounds in the additional 4 minutes.

**If your goal is something other than making it to regionals (which is 99% of us) think about how you can scale this workout to get past the first 4 minutes. Do you need to scale the weight, or Scale down to 2 rounds, or both?

**After you time out, take 4 minutes off, then complete 1 more 4 minute set for additional volume training.

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